Ukuqeqeshwa kwevidiyo ukuqina kukaZumba: ukudansa, ukushisa amanoni, ukuthuthukisa isimo sakho

Ukhathele ukusebenza okuyisidina okuyisicefe futhi kuyakhathaza? Qala ukudansa, ushise amanoni futhi uthuthukise isimo sakho ngezinhlelo zeZumba Fitness. I-videorate elula evela ekulolongeni komzimba kaZumba izokusiza ukuthi ushise amafutha futhi usebenze kahle kuzo zonke izindawo ezinenkinga.

Izifundo ezinempilo nezikhuthazayo nezenzelwe impilo ezenzelwe ukunciphisa umzimba nokuthuthukisa imizwa yakho. Ukuqeqesha ukuqina kukaZumba kulula kakhulu ukulandela, abanazo izinyathelo nokunyakaza okunzima.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

• Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
• Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
• Ukuzivocavoca okungcono kakhulu okungama-50 kwemilenze emincane
• Umqeqeshi we-Elliptical: yiziphi izinzuzo nezingozi
• Donsa-UPS: ungafunda kanjani + amathiphu wokudonsa-i-UPS
• IBurpee: ukusebenza kahle kokushayela + izinketho ezingama-20
• Ukuzivocavoca okuphezulu okungu-30 kwamathanga angaphakathi
• Konke mayelana nokuqeqeshwa kwe-HIIT: inzuzo, ukulimala, ukuthi ungenza kanjani
• Izithasiselo zemidlalo eziyishumi eziphezulu: okufanele ukwenze ukukhula kwemisipha

Uhlelo Zumba Fitness: Izindawo Eziqondiwe

Umqeqeshi odumile wokuzivocavoca umzimba nochwepheshe ekuqeqesheni iZumba uTanya Beardsley ukunilungiselele uhlelo ZumbeUkufaneleka: Izindawo Eziqondiwe. Indawo yokudansa izokusiza ukugxila ezindaweni ezinenkinga futhi usebenze ekuthuthukiseni izibalo.

Ubunzima ZumbeIzindawo Zokukhomba Ukufaneleka kufaka amakilasi amathathu imizuzu engama-25:

• I-Abs nemilenze (isisu nemilenze). Le vidiyo ifaka izitayela eziningi zomdanso: i-tango, i-reggaeton, i-salsa.

• Izikhali futhi Izimpawu (izandla nohlangothi imisipha yesisu). Uzojwayeza ukudansa esiswini, i-flamenco, i-merengue.

• Cardio futhi Glutes (i-cardio nezinqe). Isifundo ngokugcizelela ezinqeni sifaka ukudansa esiswini, i-merengue hip-hop, i-salsa, i-reggaeton.

Isigaba ngasinye seZumba sifaka izingoma ezi-5 ezinemidwebo eyahlukene. Yonke iminyakazo yokudansa yenziwe lula, ngakho-ke uhlelo luzowenza wonke umsebenzi. Kuwo wonke amakilasi asekelwa ijubane le-aerobic, ngakho-ke uzoshisa ama-calories namafutha. Ngokuzivocavoca kukaZumba, awudingi okokusebenza okwengeziwe, noma amakhono okudansa.

IZumba Fitness: Izindawo eziqondiwe ezifanele noma yiliphi izinga loqeqesho. Izinga lomsebenzi we-cardio lingcono kakhulu ezingeni lokuqala neliphakathi. Uma ucabangela izinga lobunzima bokulandelana, uhlelo lungabuye lubhekiswe ezingeni lokuqala. Ukusebenzelana okuthuthukile kungasebenzisa lezi zivivinyo uZumba njengokukhokhisa noma ngaphezu kwezinye izinhlelo.

Uhlelo Zumba Fitness: Ingqikithi Yokuguqulwa Komzimba

Sikunikeza ukuzivocavoca okuyinkimbinkimbi kwemidanso elula ngaphansi komculo ovuthayo Ukuqina kweZumba: Uhlelo Lonke Lokuguqulwa Komzimba. Lezi zikhathi ezisebenza ngamandla nezishisayo zifana nephathi yokudansa kunezigaba ezijwayelekile zokuqeqesha. Kodwa-ke, ukusebenza ngokuya ngesisindo kanye nohlelo lokushisa ikhalori akulona olungaphansi kwezifundo zokuzivocavoca zakudala.

Lesi sakhiwo sinzima kakhulu kune-Target Zone, futhi ubude bokuzivocavoca buphakeme, noma kunjalo, uhlelo lufanela abantu abahlukahlukene ababandakanyekayo. Ukuzivocavoca okuvela ku-Total Body Transformation kuyatholakala, kanye nobuciko bokubhala ngomsebenzi ngesilinganiso esilinganisiwe. Kodwa-ke, ukungabaza ukusebenza kwabo kahle akudingekile. Awugcini ngokuchitha isikhathi enkampanini yabaqeqeshi abaqeqeshiwe uZumba, kepha ususe isisindo esiningi. Lolu hlelo lwenzelwe ukunciphisa umzimba nokushiswa kwamafutha!

Ubunzima Uhlelo lweZumba Fitness Total Body Transformation System kufaka phakathi ukuqeqeshwa kwevidiyo kwe-6:

• IZumba Fitness Basic (Imizuzu engama-60). Kuyisifundo sokufunda ukuthi uzofunda imidanso eyisisekelo kaZumba. Okokuqala, abafundisi benza umdanso isigejane ngejubane eligcwele: kule nguqulo, lapho kudingeka abuke khona kumdanso. Ngemuva kwalokho baphinda ukunyakaza isinyathelo ngesinyathelo, kancane kancane bakhuphule ijubane nobunzima bokulandelana. Le ndlela izokuvumela ukuthi ufunde konke ukunyakaza okuyisisekelo kukaZumba kuyashesha futhi kulula.
• I-Zumba Fitness Cardio Party (Imizuzu engama-50). Lokhu kungukuzivocavoca umzimba okunamandla kakhulu okuzokuvumela ukuthi ushise amakholori azungeze ama-500 ezifundweni zemizuzu engama-50. Lolu hlelo lungasetshenziswa njengokuvivinya umzimba okuvamile kwe-cardio ukufaka ohlelweni lwakho lokuqina, noma ngabe ungahleleli ukuqeqesha endaweni eyinkimbinkimbi noZumba.
• UZumba Fitness Sculpt noTone (Imizuzu engama-45). Lokhu kuvivinya umzimba ngeke kukusize kuphela ukuthi ushise amakhalori futhi ugcine imisipha ithoni! Ukuhlanganiswa nohlelo lwe-DVD kufaka phakathi izinduku ezikhethekile zethoni ezinesisindo esingu-0.45 kg, ezizodingeka kule vidiyo, kepha ungasebenzisa ama-dumbbells akhanyayo noma amabhodlela amanzi. Kulomsebenzi akubandakanyi ukunyakaza kuphela kepha nokuzivocavoca okudala okuqoshwe kahle emdansweni.
• Zumba Ukufaneleka Live (Imizuzu engama-55). Lokhu kuvivinya umzimba nge-cardio kubukhoma phambi kwezithameli eziningi. Isigaba sifaka inani elincane lemiyalo, ngakho-ke uhlelo lungcono ukuhlangana uma wena kakade Wazi kahle ukunyakaza okuyisisekelo kukaZumba.
• IZumba Fitness Flat Abs (Imizuzu engama-20). Ukuzivocavoca kweCardio ngokugcizelela i-KOR kuzokusiza uqinise imisipha yesisu futhi ushise amakhalori. Uzosebenzisa imisipha ye-corset ngokunyakaza okuhlukahlukene komzimba, usebenzisa izakhi ze-choreographic zezitayela ezahlukahlukene zokudansa.
• IZumba Fitness 20-Minute Express (Imizuzu engama-20). I-Fiery Express Workout Zumba imizuzu engama-20 ifanele labo abangenaso isikhathi esiningi, kepha bafuna ukuthola imiphumela emihle futhi bashise amanoni ngesikhathi esifushane.

Ikhalenda lamakilasi aqoshwe izinsuku eziyi-10, kepha ungahlela uhlelo lwakho lokuqina. Baqeqesha uTanya Beardsley noMdali weZumba, u-Alberto Perez. Lolu hlelo lufanelekile kubo bobabili abaqalayo kanye nomfundi onolwazi. Kodwa-ke, uma usaqala ukuqeqesha, kungcono ukuqala ukukhetha uhlelo Indawo Eqondiwe, bese kuphela udlulela kokuyinkimbinkimbi Ingqikithi Yokuguqulwa Komzimba.

Izinzuzo zezinhlelo:

• UZumba ukuzivocavoca umzimba okuzokusiza ukuthi ushise ama-calories namafutha. Ungancipha futhi usebenze ekuthuthukiseni amafomu akho.
• Khetha ukuzivocavoca okufanelekile kakhulu noma wenze zonke izigaba zezinhlelo ezinikezwayo.
• Le yividiyo yokudansa, ngakho-ke uzozijabulisa, hhayi nje ukwenza izivivinyo zenhliziyo nemithambo ejwayelekile.
• Ngaphezu kokuphelela komzimba uzokwazi ukuthuthukisa upulasitiki futhi uthuthukise amakhono akho okudansa.
• Abaqeqeshi banikela ngeminyakazo elula kakhulu yokunyakaza, engakwazi ukuphatha wonke umuntu ngokuphelele.
• Umdanso kaZumba ophelezelwa ngumculo ovusa inkanuko ozokuphakamisa kakhulu imizwa yakho.
• Lolu hlelo luyinhlanganisela yezitayela zokudansa ezahlukahlukene: ukudansa esiswini, i-merengue, i-hip hop, i-tango, i-reggaeton, i-salsa. Ngeke ube nesithukuthezi!

Kumaphutha kufanele uqaphele izinga eliphansi lobunzima besifundo. Lolu hlelo lunikeza ukulandelana okulula nomthwalo osindayo, ofaneleka kakhulu ezingeni labaqalayo nabaphakathi. Kulabo abahlanganyela njalo ekusebenzeni kwe-HIIT, isethi izolingana kuphela ekukhishweni nasekukhululekeni kwengcindezi.

I-Zumba Fitness - lokhu kuyindlela enhle yokushisa amakhalori, ufunde amakhono wokudansa alula futhi uthuthukise izindawo ezinenkinga. NgoZumba ovumayo noma kunjalo uzokujabulela ukuqina futhi wenze njalo ngenjabulo.

Bheka futhi: Ukudansa Sean Ti - Cize.